WEDNESDAY (27 JAN 2016)


Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-10 Burpees
-Hip Stretching
-PVP DL Practice
Location Outside 3rd Floor WR
Strength / Skill Dealift / Press
Location 3rd Floor Gym
Beginner Establish 5 RM for Dead Lift

THEN

3x5 Strict Press 
Proficient Deadlift
x5 @ 60%
x5 @ 70%
x5 @ 80%
THEN
Strict Press
x5 @ 60%
x5 @ 70%
x5 @ 80%
Competitor Deadlift
x5 @ 65%
x5 @ 75%
x5 @ 85%
THEN
Strict Press
x5 @ 65%
x5 @ 75%
x5 @ 85%
WOD Location 3rd Floor Weight Room
Equipment In Room
Beginner
Level 1
30 x Clean & Jerk
(115/75)
Proficient
Level 2
30 x Clean & Jerk
(135/95)
Competitor
Level 3
30 x Clean & Jerk
(135/95)
or
(155/115)
Substatutions / Notes 30 Clean Then 30 Push Press from rack if C&J not ready
 
 
 

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